World of big muscles


Methods HST (Hypertrophy Specific Training)

This technique was developed by Brian Haycock.

Haycock had a major role in the training process of the periodic decrease in adaptation muscles, which recommends a complete waiver of training for one week after completion of the current training cycle before the new one. It should be noted that the advice to do a periodic break from training I've ever met before, but the need for rest was due to some other reasons, usually need psychological relief or healing of accumulated injuries. Haycock is a direct indication of the fact that complete rest is needed to increase the susceptibility of muscles to exercise and calls it a "strategic decrease in adaptation".

The technique HST is the following:

From the full range of exercises chosen 6-7 basic to the development of all major muscle groups, then these exercises are performed in one of two approaches of working with each workout three times a week. At first glance it may seem that much of the load on the same muscle is a recipe for overtraining, but it is not. The fact that the training process in the HST is divided into a two-week microcycles (6 training sessions).
At the beginning of each microcycle athlete works with a deliberately light weights, about 55-60% of the maximum weight, which can perform specific exercises in a given number of reps (not to be confused with the percentage of the maximum in a single iteration). Weight of the projectile increases from workout to workout on 5-10%, so that working with to "failure" occurs only in the last training microcycle, respectively, for peak load at the end of one microcycle should work with a relatively low intensity at the beginning of the next. Thus, the muscles are able to recover for nearly two weeks until a new shock at the end of the new microcycle.

Pay attention to the fact that in the HST, the break between "abandoned" workouts about two weeks, as in "Supertrening" Menttser. It is clear that in contrast to the rare workout "Supertrening", at a frequency of exercise taken by HST in the muscles adapt to work much faster, so the microcycle to microcycle impact shock training on the contractile structures of muscle should decrease, but this problem is solved in the HST continuous increase in the average intensity microcycles. Thus, in the first microcycle performed 15 repetitions in the approach in the second 10, third 5 and fourth in the final regular repetition microcycle replaced negative , with weights greater than in the previous microcycle, ie, in the completion of the macrocycle to train, causing the maximum number of microtraumas .

Upon completion of the cycle of negative reps muscles already adapted to the load, and further training in this condition would be ineffective to stimulate muscle growth. For this reason, before starting a new macrocycle Haycock enters a period of "strategic decrease in adaptation" lasting about a week (I do not exclude the possibility, and a longer break). During this time, there decrease in adaptation power muscles, but the amount of contractile structures, and most importantly, the cell nuclei remained in the muscles on the progress made in the previous level of the macrocycle. After a period of "strategic decrease in adaptation" training resumed on the old scheme, since microcycle to 15 repetitions.

In my opinion, the method proposed Bryan Haycock, rather successfully combines the possibility of full restoration of the destroyed training of cellular structures with the necessity of regular and relatively frequent training to increase muscle performance, and at the same time, allows to deal with over-adaptation and decrease the susceptibility of muscle to the load, which focuses specifically on the impact workout muscle hypertrophy.

Methods HST (Hypertrophy Specific Training)

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